Today's Tip: Pumpkin Pie Protein Shake - it's low carb!

Pumpkin Pie Protein Shake – serves 1

 

What you’ll need:
2 cups unsweetened vanilla almond milk
2-3 Tbsp pumpkin puree
1 scoop Vanilla Protein Powder*
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 Tbsp ground flaxseed

 

How you’ll make it:
1. Pour all ingredients into blender.
2. Add ice and blend to experience healthy heaven in your mouth!

 

What’s in it:
Each serving has 236 incredibly healthy calories, 23 grams of protein, 10 grams of carbs, and 12 grams of fat.

 

*I highly recommend the BioTrust protein powder.  Get it here: www.biotrust.com.  There are a couple other protein powders out there that are all-natural and good such as Hexapro, which you can get at Supplement Giant or Amazon.com.  Just don't go to Wal-Mart and purchase your protein powder. You really do get what you pay for!

List of top low-carb Foods

As we make our way through the first week of carb cycling, you may have become more aware of labels and have started to be more intentional about learning what is in the products that you buy.  But what about the foods that don't have labels?  Here's a list that will help you out.  Notice I didn't list how many carbs each food has - this is because I want you to remember we AREN'T counting carbs.  We are just targeting lower/higher carbs on different days.  So if I listed something as "lower carb" then trust me :).

Vegetables:
Swiss Chard
Mushrooms
Celery
Cauliflower
Zucchini
Spaghetti Squash
Radish
Asparagus
Bok choy
Broccoli
Kale
Spinach
Arugula
Bell peppers
Edamame (also a protein)
Watercress
Cherry Tomatoes (also classified as a fruit)
Carrots (some classify as lower carb, some classify on the low end of higher carb)

Fruits:
Apricots
Avocadoes (also a fat)
Red Grapefruit
Rhubarb
Watermelon
Peaches
Star fruit
Cantaloupe
Blackberries
Strawberries

Dairy:
Gruyere Cheese
Butter
Eggs
Almont & Coconut Milk
Cottage Cheese
Plain Greek Yogurt
Goat Milk
Brie cheese
Goat cheese
Monterey cheese
Ricotta
Plain kefir
Sour cream
String Cheese

Other:
Pumpkin Seeds
Jerky
Walnuts
Almonds
Kale Chips
Pecans, hazelnuts

Another thing to remember...if you are out and about and really need a snack, it's okay to have a protein bar such as a Quest bar.  At first glance it seems like they are high in carbs (25 grams).  But they also have 17 grams of dietary fiber, so the net carbs are actually 8g (# of carbs less the amount of fiber).  Because there are no sugar alcohols in most of them, the all-natural Quest bar flavors like Chocolate Peanut Butter, Chocolate Chunk or Cinnamon Roll are good choices if you need an on-the-go snack.  Just some "food for thought"...chuckle!

Low-Carb Snacks!

Needing some easy ideas for snacks on your low-carb days?  Here are a few suggestions:

• Celery with natural peanut butter or almond butter
• Celery with tuna salad
• Hard boiled eggs
• 1/4 cup berries with 1/3 cup cottage cheese
• Nuts (keep raw ones in the freezer if you think you'll overeat them)
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Low-Carb Trail Mix (see below for recipe)
• Jerky (beef or turkey -- try to find low-sugar varieties)
• Low-carb shakes
• Cheese sticks, such as string cheese
• Cheese with apple slices
• 4-ounce plain Greek Yogurt with Truvia sweetwner or with berries and flax seed meal
• Smoked salmon and cream cheese on cucumber slices
• Lettuce Roll-ups -- Roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
• Lunch Meat Roll-ups -- Roll cheese or veggies in lunch meat (read the labels for carbs and sodium on the lunch meat)
• Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up
• Raw veggies dipped in mashed avocado and/or salsa
• Low-carb snack bars (with no sugar alcohols, especially maltitol)
• Ricotta cheese with raspberries

Yes, some of these snacks include fruit.  It's okay.  :)

Make your own Trail Mix:
1 cup roasted peanuts
1 cup raw or roasted almonds
1 cup pumpkin or squash seeds (you can purchase these already toasted)
2 oz unsweetened coconut
½ cup raisins or currants (loosely-packed, i.e. don’t cram in as many as possible)
3T 100% cacao chocolate chips

Food List Suggestions!

I thought it might be helpful if I posted a list of foods that you can choose from for your low and high carb days.  I know a lot of you have also done some research on your own, so keep posting what has been helpful to you!  At the same time, don't hesitate to ask questions and seek support from this group!

Much of this list I took from a post from Chris Powell's book, Choose More, Lose More for Life.  I added some of my thoughts and ideas based on my personal research and study, as well as some personal comments about my eating habits.

General guidelines:

• When to eat
  • Eat breakfast within 30 minutes of getting up *Jen: Since I workout first thing in the morning, my breakfast is later than 30 minutes after getting up.  If your schedule does not allow for this, don't sweat it!  Just eat when you can and strive for it to be fairly early in the day.
  • Eat another meal or snack every 3 hours for a total of 5 meals/snacks in the day
  • Example carb-cycling meal schedule, with a 6.45 am wake-up time: 7 am breakfast, 10 am morning snack, 1 pm lunch, 4 pm afternoon snack, 7 pm dinner;  eat similar amounts for each meal or snack *Jen: I typically eat more for my meals than for my snacks.  That is certainly fine!

What to Eat:

• Protein – lean and low-sodium 
  • Beef – cube steak, flank steak (lean), roast beef (low-sodium), round steak, sirloin steak (extra lean), ground beef (extra lean)
  • Game meats – venison, elk
  • Pork – tenderloin, low-sodium ham
  • Poultry – chicken breast (skinless), chicken thighs (skinless), ground chicken breast, duck breast, turkey breast (low-sodium deli), turkey breast (skinless, not deli), ground turkey (99% fat-free)
  • Fish – branzino, catfish, cod, flounder, grouper, haddock, halibut, pollock, salmon, sardines, sea bass, snapper, sole, swordfish, tilapia, tilefish, trout, tuna
  • Shellfish – clams, lobster, shrimp
  • Dairy – cottage cheese, egg substitutes, egg whites, Greek yogurt (nonfat, plain) *Jen: Don't freak out here about egg whites...egg yolks are listed under fats.  Eat the whole egg!
  • Powdered protein – whey protein, egg protein, soy protein, rice protein, hemp protein
  • Vegetable protein – tempeh, textured vegetable protein, tofu. For vegetarians, tofu can be substituted into any meal

• Fats
  • Dairy – cheeses – blue cheese, brie, cream cheese, egg yolk, feta cheese, goat cheese, mozzarella, parmesan, romano, sliced cheeses (e.g. cheddar, colby, gouda, havarti, monterey jack, muenster, swiss)
  • Dairy – other – cream, sour cream
  • Dressings – creamy dressing, mayonnaise; make your own if you can
  • Fruit – avocado, olives
  • Nuts and seeds – almonds, almond butter, peanut butter, pecans, sesame seeds, sesame butter, sunflower seeds, walnuts
  • Oils – flaxseed oil, olive oil, coconut oil

• Vegetables
  • Unstarchy vegetables – artichokes, asparagus, bell peppers, bok choy, broccoli, broccoli rabe, brussels sprouts, cabbage, cauliflower, celery, chard, collard greens, cucumber, endive, eggplant, fennel, garlic, green beans/wax beans, kale, leeks, mushrooms, mustard greens, okra, onions, peppers, parsley, radicchio, radishes, rhubarb, salad greens (arugula, romaine, other lettuces), scallions/green onions, shallots, snow peas, spinach, sprouts, squash, tomatoes, turnips, zucchini, spaghetti squash
  • Root vegetables and starchy vegetables, listed under carbs below

• Flavorings
  • Herbs – including basil, parsley, rosemary, thyme
  • Spices – including cajun seasoning, cayenne pepper, cumin, fennel seeds, garlic powder, ginger, Italian seasoning, paprika, steak seasoning
  • Butter/olive oil spray, chili paste, chili sauce, extracts (e.g. almond extract, peppermint extract, vanilla extract), hummus, horseradish sauce, hot sauce (e.g. Tabasco), ketchup (Simply Heinz or other brand with NO added sugar), lemon juice, lime juice, low-sodium broth, low-sodium soy sauce, marinara sauce, mustard, salsa, tomato paste, tomato sauce, vinegar (e.g. cider, red-wine, white-wine), Worcestershire sauce (watch out for high sodium)
  • Salad dressings – consider the fat content – balsamic vinaigrette, French dressing, Italian dressing; make your own!
  • olive oil, coconut oil
  • Sweeteners – stevia (e.g. SweetLeaf, Truvia), xylitol (e.g. Xlear, Xylosweet), sorbitol, erythritol, honey in very small amounts

• Beverages
• Almond milk (unsweetened), soy milk (unsweetened)
• Coconut water (pure)
• Coffee, tea (regular, green, or herbal)
• Tomato juice
• Water (flat or sparkling)
• Protein Shakes as detailed below *Jen: As you know, my recommendation is Shakeology so that you get a balanced amount of nutrients, protein and carbs.

Foods that may be eaten for breakfast on low-carb days, and in all meals on high-carb days:

• Fruits
  • Apples, apricots, bananas, berries (blackberries, blueberries, cherries, raspberries, strawberries), grapes, grapefruit, kiwifruit, lemons, limes, oranges, mangos, melons, nectarines, papayas, peaches, pears, pineapple, plums, tangerines

• Carbs
  • Breads – brown rice tortillas, corn tortillas, Ezekiel 4.9 breads, Ezekiel 4.9 English muffin, Ezekiel 4.9 tortillas, whole-grain bread
  • Cereal – All-Bran, Fiber One, Kashi Go Lean, Kashi Good Friends Cereal, Kashi Heart to Heart, low-fat granola, old-fashioned oatmeal, steel-cut oatmeal
  • Grains – amaranth, barley, bran, buckwheat, brown rice, millet, oats, popcorn, quinoa, wild rice
  • Legumes – beans (boiled or low-sodium canned), lentils, soybeans/edamame, soy nuts (slightly salted)
  • Pasta – brown rice pasta, couscous, whole grain pasta
  • Root vegetables – beets, carrots, parsnips, potatoes, rutabagas, sweet potatoes/yams, winter squashes (butternut, acorn)
  • Starchy vegetables – corn, peas
• Meal replacement shakes
• Contain protein, carbs, fiber, vitamins, and minerals (avoid carb-containing shakes for no-carb meals)

Foods to Avoid

 

These may be eaten in your reward meals or reward days, if you have to, but keep them out of your house to avoid temptation.

• Processed and refined carbohydrates
  • Table sugar and other sugars, including brown sugar, corn syrup, raw sugar
  • Candy, chocolate, ice cream, soda with sugar
  • Fruit juice
  • Refined flour / white flour and foods containing it
  • Baked goods such as bagels, white bread, cake, cookies, crackers, pretzels, donuts, pastries
  • White rice
  • Chips *Jen: On my reward day I certainly enjoy Sun Chips and salsa.  BUT! I don't go crazy and eat out of the bag.  A good rule of thumb is SERVE foods onto your plate, not keep reaching into the bag or box.
• Processed foods
  • If you have to get processed foods, try to find low-sodium options
• Fatty foods
  • Fried foods
  • Hydrogenated oils
• Foods high in sodium
• Alcoholic beverages
  • Beer, wine, hard liquor *Jen: I have nothing against a good bottle of wine! Just enjoy in moderation is the message here.
• Artificial sweeteners
  • Saccharin (Sweet’N Low), sucralose (Splenda), aspartame (Equal, NutraSweet)
  • These can be useful while you’re cutting back on sugary processed foods and getting used to eating whole, healthy food
  • It is a very good idea to eventually switch from all artificial sweeteners to natural sweeteners

Carb Cycling: A Food Schedule!

So you've chosen your plan and you are ready to jump in but you likely have a few questions about "how many carbs" or "how much protein".  First off, the reason I really like this concept is that we are not going to "count" anything.  The loose recommendation for calories are between 1200-1400 on low carb days and 1400-1700 on high carb days.  If you workout 6 days a week, you need the higher calorie counts.  If you workout less, or with less intensity, you can roughly follow the lower end.  You can count calories and grams, but I really don't have time for that and I am guessing that you don't either! 

 

Basically, it’s time to rethink how you think about carbs!

 

First, the basics: carbs—and the roles they play in your diet—are actually pretty simple. If it comes from a plant, it’s a carb, and carbs are the preferred fuel source for your muscles and organs. Breads, beans, potatoes, table sugar, fruits, and vegetables are all carbs.

 

There are two categories of carbs: simple and complex. The simple, not-so-healthy ones are found in foods such as cakes, cookies, some commercially made breads, and many processed foods (that table sugar - boo!).  Your body breaks down simple, not-so-healthy carbs very quickly, which spikes your blood sugar levels and stimulates the release of insulin, resulting in a craving for more simple carbs. And that is soooo not good! 

 

Now fruits are also considered simple carbs because of the type of sugar they contain, but they’re a healthy choice because they’re loaded with vitamins, minerals, electrolytes, antioxidants, and some fiber.

 

Complex, healthy carbs – like those found in legumes, root vegetables, whole-grains, cereals, breads and pastas – are typically high in fiber, which slows food digestion and the release of sugars. This keeps your blood sugar and energy levels steady (and longer lasting), so your calorie-burning furnace stays hot and burns more calories! And that is awesome!

 

So how do carbs fit into our carb cycling program? It’s actually pretty simple. No matter what carb cycle you chose, every breakfast of every day is a high-carb meal, which means you’ll eat a portion each of protein, carbs, and hopefully vegetables. Every breakfast, every day. Your carb can be a grain, a legume, a starchy or root veggie, or a fruit.  If you don't have time to make a breakfast like this every day, go for a good protein shake or even better, Shakeology.  If you make a protein shake, you need to add some kale or spinach.  If you use Shakeology, it has everything in one scoop that you need for that meal.

 

On low-carb days, your remaining four meals (spaced every three hours) consist of a portion each of protein, fat, and veggies (think fibrous green veggies, not the starchy, root kind), and on high-carb days, your remaining four meals (spaced every three hours) are made up of a portion each of protein and complex carbs (grains, legumes, starchy or root veggies, or fruits). And if you’re still hungry, you can always throw in a portion of veggies (again, the fibrous greens). Remember: with carb cycling, you can have a portion of fibrous green veggies with every single meal (starchy, root veggies, like potatoes, will fall into the carb category)! Pretty simple, right?

 

Here’s the most important take-away about carbs: with carbs and carb cycling, it’s not about a magic number of grams of carbs to eat every day. It’s about spreading your carb intake throughout your high-carb days—using portion sizes instead of gram counts—so your body gets the greatest benefits from those healthy carbs you eat. And wouldn’t you much rather measure portions sizes than count grams? I think yes!

 

I borrowed this chart from Heidi & Chris Powell's website - I really like how they lay it out in an easy form. Print this off and keep it handy for reference!  And don't stress yourself with this plan.  It's designed to be easy and flexible based on your weekly schedule. 

 

 

For more information on Shakeology, visit www.shakeology.com/jenniemann. 

 

I'll be posting meal and snack ideas as we go and I encourage you to do the same!  Post your questions, thoughts, ideas and anything you believe will help and encourage everyone in this group. 

Carb Cycling: The Four Cycles

Easy Cycle:
Are you ready to make changes to your nutrition but have a hard time going without your favorite foods? Then consider starting with the Easy Cycle. In this cycle you alternate low-carb and high-carb days, and on every single high-carb day you can have a reward meal, as long as that meal ISN'T your dinner meal.

That’s right, you can eat the foods you love—four days a week— and still make progress toward your weight loss goals. And by favorite foods I mean pizza, ice cream, bacon, chocolate cake, cheesecake—they’re all okay. The power of this cycle is that if you get those favorite food cravings on low-carb days, you only have to wait until the next day to satisfy them. Anyone can do that! Success can be yours with this cycle.

 

How is this possible? First of all, you’ll be following the low-carb/high-carb eating plan for your non-reward meals, and the success of this pattern has been proven many times over. And even though you’ll be rewarding yourself, you’ll be rewarding yourself less often. Let’s say you usually eat seven desserts a week. With the Easy Cycle you’re eliminating three desserts a week, and that’s a lot of calories! You’re satisfying your cravings without depriving yourself, and losing weight.

 

Here’s what an Easy Cycle week looks like:

• Monday: Low-carb day
• Tuesday: High-carb day w/ reward meal
• Wednesday: Low-carb day
• Thursday: High-carb day w/ reward meal
• Friday: Low-carb day
• Saturday: High-carb day w/ reward meal
• Sunday: High-carb day w/ reward meal

For all your meals, on both low and high-carb days, you will strive to eat smaller portions than you would prior to Carb Cycling. The more calories you can cut, the faster you’ll lose that extra weight!

No, you won’t lose weight as quickly as you would in other cycles, but the important thing is that you will lose weight, and you’ll also be forming healthy habits that will last. And, as you exercise self-control in your choices on non-reward days, this practice will become easier, and you will find yourself wanting to replace those reward cravings with better choices. Then when you’re ready, you can move onto another cycle if you want to. Or you can stay with the Easy Cycle throughout your weight loss journey. It’s totally up to you!

 

You can also modify the Easy Cycle and have less days with a reward meal.  Perhaps you start with 4 days with a reward meal and move toward 2 days with a reward meal.  It also doesn't have to be a whole reward "meal"!  Let's say the family wants to go out for ice cream.  Make that happen on a reward meal day, and that is your reward. 

 

Classic Cycle:

Unlike the Easy Cycle, which has a reward meal incorporated into every high-carb day, the Classic Cycle has an entire reward day every week. You target a whole day to satisfy those cravings for your favorite foods! And you’ll still lose weight.

 

Here’s what a Classic Cycle week looks like:

• Monday: Low-carb day
• Tuesday: High-carb day
• Wednesday: Low-carb day
• Thursday: High-carb day
• Friday: Low-carb day
• Saturday: High-carb day
• Sunday: Reward day

With the Classic Cycle, besides losing weight at a constant pace, you’ll also be able to tune into what is happening in your body during this carb cycle process. You’ll learn and actually feel how food affects your body, and while you may experience some brief periods of nausea, headaches, low energy and other symptoms as you change the way you fuel your body, these will be temporary. In the end, you’ll have a whole new appreciation for this marvelous body you have! And as with the Easy Cycle, you can stick with the Classic Cycle throughout your weight loss journey or move onto another cycle. You are in control!

 

You can also choose to do a combination of the Easy and Classic Cycles - have one day with a reward meal and still have the reward day.  I have done this for years - if we are travelling and want to stop at Dairy Queen (which the Niemann's do quite often!), I enjoy a chocolate cone.  Then every Sunday is my reward day and that's the day I enjoy chips & salsa, a bowl of ice cream, a favorite candy or a little extra bread.

 

Turbo Cycle: If you want to shed those extra pounds a little faster, the Turbo Cycle is for you. Of the four carb cycles, this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high-carb days, the Turbo Cycle pits two low-carb days against every high-carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high-carb day, and you’ll lose weight faster!

 

Even though the Turbo Cycle has an extra low-carb day as compared to the Easy and Classic cycles, it is not a severely calorie-restricted cycle that will crash your metabolism. As with the other cycles, women should not consume fewer than 1,200 calories a day, and men should not consume fewer than 1,500 calories a day. And those numbers are low!  If you are exercising regularly, women should strive for closer to 1,400 calories, and men at least 1,800.  Since you’ll have two low-carb days in a row, you may feel less energetic on the second low-carb day. But this is okay. Grab some extra protein and/or fats, and let the low-carb days be your powerful weight-loss accelerators!

 

Here’s what a Turbo Cycle week looks like:

• Monday: Low carb day
• Tuesday: Low carb day
• Wednesday: High carb day
• Thursday: Low carb day
• Friday: Low carb day
• Saturday: High carb day
• Sunday: Reward day

As with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles. Or, you can add a reward meal on one of your high carb days. This program is tailor-made to you and you alone!  Don't feel like you have to stick to the exact plan as it is laid out above.  If you have too many restrictions, you will be stressed about it and that's what we are working to avoid. 

 

Fit Cycle: If you are serious about fitness and exercise 6 days a week, or if you to train for long periods of time but you want to “lean up” without compromising your athletic performance, you might consider the Fit Cycle. The Fit Cycle not only eliminates fat, but it also supplies your body with the fuel it needs to perform successfully, no matter what sport you choose to excel in.

Unlike the other three carb cycles, the Fit Cycle only has two low-carb days per week, and there’s a very important reason for this: The extra high-carb day allows your muscles to absorb more fuel (glycogen), which you’ll need for maximum athletic performance. During your low-carb days, when this supply of glycogen gets depleted, your muscles will develop insulin sensitivity. When you then have a high-carb day or your reward day, these insulin-sensitive muscles will actually soak up more carbs, your body will burn this extra fuel instead of storing it as fat, and you’ll still lose weight. It’s an amazing process!

 

Here’s what a Fit Cycle week looks like:

• Monday: High-carb day
• Tuesday: High-carb day
• Wednesday: Low-carb day
• Thursday: High-carb day
• Friday: High-carb day
• Saturday: Low-carb day
• Sunday: Reward Day

With the Fit Cycle, you won’t lose weight as fast as with the Turbo Cycle, but you will be able to maintain your athletic performance. However, if you do experience a slight decrease in your athletic performance with this cycle, and you’re not as concerned about losing weight, try combining the Fit Cycle with pre- and post-workout supplements or meal replacement shakes with some extra macronutrients.

 

And as with the other cycles, you can stay on the Fit Cycle or change cycles at any time. It all depends on your weight loss and athletic goals.

Carb Cycling - A nutrition plan for December!

Carb Cycling is a nutrition strategy that I have "sort of" used over the past few years, but just recently I did some specific research & reading about it.  I discovered that it really is a great plan for anyone, allowing for flexibility in food choices, nutrients and recipes.

 

What is Carb Cycling?

Carb cycling is an eating plan with alternating high-carb and low-carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right? You can eat healthy foods, enjoy foods you love, and still lose weight.

 

Each plan has a different mix of high-carb and low-carb days, but the concept each day is basically the same:

• Eat at least 5 times a day, with one last optional snack, depending on your goals.
• Each day eat a high-carb breakfast that includes both protein and carbs.
• Eat your remaining meals—either high-carb or low-carb, depending on the plan you’re following—every 2-3 hours.
• Choose approved foods.
• Drink 80oz. of water.

How does it work?

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats. Many people leave out the fats, thinking they are "bad".  Well, there are some fats that do not make the "approved" list on a regular basis!  But good fats are SO ESSENTIAL to your overall nutrition.

 

Here’s why:

• Protein builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.

• Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods).  Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!

• Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats like avocadoes, coconut, grapeseed & olive oils, nuts and seeds also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling? On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

 

What are the benefits?

Carb cycling has many benefits:

• It fits any lifestyle.
• You’ll learn how to shed weight and body fat, and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
• You’ll feel better and have more energy.
• You’ll eat the foods you love.
• You’ll build lean, strong muscles.
• You’ll be empowered physically, mentally, emotionally, and spiritually.

 

Some more Whole30 recipes to choose from this week!

A couple of these are re-posts from last week but I wanted to plug them in again and give you some tips on them!  I made the Balsamic roasted sweet potatoes and Brussels sprouts and it was THE BOMB!  We  had guests the night I made it, and everyone love it - even the Brussels sprouts!!  Don't let the "balsamic reduction" scare you - you just pour your balsamic vinegar in a saucepan and let it simmer until is it reduced by about half.  That's it!  It make the vinegar a lot thicker and gooey-er.

 

 

This Chicken Hash dish would also be good for breakfast. You could make it for supper and make extra to have leftover the next morning.  

 

 

I also made the Roasted Beet salad.  Roasting Beets sounded a lot harder than it was - super simple!  Cut off the tops, put them in a foil pack and roast for 45 min-1 hour.  The specific directions are in the recipe below.  I made this salad and served it over a mixture of spinach and romaine lettuce. The dressing was super simple and awesome.

 

Some Whole30 Websites to check out!

 

What's going on after 4 days of 21-Way and 21-Day Fix?

Over 4 days down on our 21-Days...how are you feeling?

So according to the Whole30 book, you may be feeling a little like you want to Eat All The Things you see.  Your body may be demanding the sugar you are used to, and your brain may really be desiring the sweet and salty foods you ate more of last week.  Do you need some mini-meals to help offset the hunger?  And are you really hungry or is your body just throwing a temper tantrum? 

If you are hungry enough to eat some broccoli or hard boiled eggs, then yes you are hungry.  So grab a snack to tide you over until your next full meal.  If the answer is no, then you are having a craving.  But don't panic!  Cravings really only last 3-5 minutes, so distract yourself!  Go for a walk, call a friend (call me anytime!!), go do some laundry (there's ALWAYS that to do) or whatever it takes to get you through.  Every time you resist a craving your Sugar Dragon gets defeated!

If you need a "sweet treat" after meal, try a bowl of blueberries in Unsweetened Vanilla Almond milk, or try some tea. Start training your brain and body with some new habits.

For those of you on the 21-Day Fix, you may be feeling some of these same things.  Fill your containers, look up some new recipes and schedule your workouts.  The trainer, Autumn, is a great motivator!  Don't miss a day of her workouts - she gives you great tips, ideas and keeps you on track.

You may also find that your patience level with people is low.  It's normal!  And this too shall pass. So hang in there, post on our Facebook page because it helps everyone when we do!!

What's going on after 2 days of 21-Way & 21-Day Fix?

Well we are almost 2 days down in what may be a very new way of eating for you, and you may be feeling some of the effects. The author of Whole30 calls this "The Hangover"! If your normal diet includes breads, chips, muffins, cookies, pop or a significant amount of sugar (including yogurts & "good" sugars), you may have a bit of a headache and even be feeling a little bit foggy. You may be eating some new foods that you haven't had before, or that you haven't paired together before, and your body is adjusting to that. 

This is exactly one reason we have our Facebook group!  If you were doing this alone you might say "this is crazy - I don't need this".  When you have a good support group you stay strong and committed.  It's only 19 more days...if you were in Hawaii on an extended vacation, 19 days wouldn't be long enough :).

So drink a lot of water, have some relaxing tea & keep making good food choices. You CAN do this.  Keep in mind your goal.  Speaking of goals, what is your goal for 21-Way or 21-Day Fix? Write down what you want to accomplish and post it on your mirror or your fridge or wherever you will see if often.  You can do this!

My 21-Way Meal Plan for the Week!

Well I went through all the recipes and decided on the meal plan for our family this week.  The breakfasts and lunches are mainly for John and me; the kids will have modified versions of them based on their schedules.  The dinners are for all of us, although I may add or modify as needed for our kids.

What are you going to make each day?  Have a plan!!

Tuesday
Kitchen Sink Scrambled Eggs
Sauteed Kale with grilled chicken
Pork Carnitas & cauliflower rice

So based on this, tonight I'm going to go ahead and grill or bake the chicken along with what I am doing for our supper.  I'll also get the pork out of the freezer to thaw and see what else I need to prep!

Wednesday
Southwest Scrambled Eggs
Mexican tuna boats with Gazpacho
Chicken Primavera with spaghetti squash

Thursday
Spinach Frittata (I'm going to make a double amount for Friday morning leftovers)
Burgers with mushroom buns (making extra of these for leftovers)
Stuffed Peppers with ratatouille (I'm going to make extra of these for lunch Friday)

Friday
Leftover Frittata
Leftover stuffed peppers
Leftover burgers

Saturday
Diner Breakfast
Whatever leftovers there may be
Grilled Steak with Beet Salad and baked Sweet Potatoes

Sunday
Diner breakfast
Leftover steak and vegetables
Leftovers of whatever; or deli meat, raw veggies & fruit

I'm going to have a lot of fresh veggies and fruit on hand to have with meals and for snacks, as well as some Larabars & almonds for snacking on when needed.  I am also going to be flexible with this schedule and "roll with it" a bit in case I need to modify as the week goes on! 

After you get your plan in place, share it here in comments!

Here's a Basic Shopping List for the 21-Way Plan

 

 This is a list of the basics for the meals you will be preparing for 21-Way.  If you are like me and have growing boys in the house, you'll obviously need to double or triple the recipes that I posted yesterday.  I am also planning to include rice, pasta or other grain for them as they need more carbs since they are in sports and very active.  You may want to do the same!  I am going to be more flexible with the kids' meals.  I am not planning to fix something completely different for them and be a short-order cook!  But I will bulk up their meals a bit more and allow more snacking for sure.

 

 

 

21-Way Details and Some Week One Recipes!

Well it's almost kickoff time! 

 

So you are probably wondering what exactly we are going to eat...beef, poultry, seafood, pork, bacon, sausage, eggs (we'll be eating a LOT of these), any vegetable - including ALL potatoes & squashes, all fruits (even canned & frozen), avocadoes, oils, nuts, seeds, coffee, almond milk, coconut water, mineral & sparkling water, tea & vegetable juice.  You can also have Larabars or other fruit/seed/nut bars but since one of our biggest goals is to avoid all added sugar & preservative, read your labels carefully!

 

Our goal with this 21-Days is to eliminate the foods that cause unhealthy cravings & habits, disrupt our metabolism, damage our digestive tract and burden our immune system.  After this 21-Days we will all pay more attention to what impacts our cravings, moods, energy levels, sleep, digestion, etc.

 

We are going to make a lot more of our foods...such as mayonnaise, salad dressings, BBQ sauce, ketchup, ranch dressing, tomato sauce and more.  We are also going to learn some awesome cooking tips and ways to prepare food with a lot of flavor! 

 

Breakfasts have the least variety, at least if you are a traditional breakfast eater.  The Whole30 book recommends trying non-traditional foods for breakfasts like protein salads, leftover meatballs & mashed cauliflower or leftover BBQ ribs.  I for one am a more traditional breakfast kind of gal, so if that means more eggs, then I think I can handle that for 21 days.  There are worse things, right?!

 

Attached are recipes and food photos for Week One.  There are 5 breakfast options so you can have one per day, or make extra one day and have it the next.  For lunches and dinners I am including a few more of each so you can choose what is best for you and your family.  Yes, everyone can eat the same thing - this plan is designed for anyone and is not intended for you to prepare something different for yourself than the rest of the family!

 

Breakfasts (add some fruit to all if you want!):

Kitchen Sink Scrambled Eggs

Southwest Scrambled Eggs

Spinach Frittata

Diner Breakfast: eggs, sausage & home fries

Seared Salmon Benedict

 

Lunches & Dinners

Mexican Tuna Boats & Gazpacho

Roasted beet, orange & avocado salad with grilled shrimp or chicken

Sauteed Kale with almonds and grilled chicken or salmon

Burgers

Chicken Primavera with spaghetti squash or zucchini noodles

Romesco Shrimp with zucchini noodles

Pulled Pork Carnitas with Cauliflower Rice

Stuffed Peppers with Ratatouille

Braised Beef Brisket with pan roasted brussel sprouts and squash

 

One thing to keep in mind with this program is you can also create your own recipes.  You are basically pairing 8-10 ounces of protein with vegetables, fruits (2-4 per day) and a fat (oil, avocado, nuts except peanuts, olives, coconut milk).  So just make your own meal out of what you have on hand if you need to.  The key is to avoid additives, preservatives and go fresh when you can.  These recipes offer you some different ideas than what you may have had before. 

 

If there is a recipe you have a question about, or you need more detail, let me know!  Post on our Facebook page or send me a message.  You can text me at 316-371-9020 as well!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

21-Day Summer Slim Down Challenge Group Option 3!

I'm excited to have heard from so many people about this Challenge! I have some takers for both Options 1 & 2, and some I am still waiting to hear from. Now most of you who are considering Option 2 asked me to help you put together a 21-day workout program as I mentioned in the description. I'm excited about that but there were way more of you who asked for that than I anticipated! So I have another Option for you to consider that I didn't think of when I came up with the Challenge. 
 

Option 3: Even though the package deal is better financially if you want both the program and Shakeology, you can also purchase just the 21-Day Fix program for $60 plus shipping. You get the workouts, the portion control containers and the menu guide. I highly recommend adding Shakeology to your nutrition, but if that's not something you want to do right now, then perhaps the program itself is what you need. Many of you have told me that you struggle with portion control, and this is a great way to see how much of different foods you should eat. And it comes with a menu plan to help you plan.

Think about it and message me!

21-Day Summer Slim Down Challenge Group!

So we are well into summer and I hope you are having a great time with your summer activities!  And, I hope you haven't been neglecting your fitness :).  Whether you have or haven't, you are invited to participate in my 21-Day Summer Slim Down Challenge Group! The group is designed to motivate you & help you keep your commitment to a healthier lifestyle. Because summertime schedules can prevent you from making it to the gym or to your group workout, this Challenge allows you to keep up your workouts at home or even when on vacation.

There are two ways to participate...

Option 1: Try the 21-Day Fix workout & nutrition program which offers daily workout...s, a portion-control nutrition system, a bag of Shakeology AND a whole lot of support and motivation from me to help you succeed smile emoticon. Many people have asked me about this program, and this is a chance for you to try it with some partners! Regarding Shakeology, there are a variety of flavors but my personal favorite is the chocolate - I have included it in my diet for over 6 years!

Option 2: Participate in the Group Challenge by doing your own workouts for 21 days. You'll still get the motivation and support of the group, but it will be up to you to maintain a workout program for 21 days. If you need assistance in putting together a personalized 21-day workout program let me know that too.

Here is a link to some additional information on the 21-Day Fix:
21-Day Fix Challenge Group Promotion: $140
https://www.teambeachbody.com/…/…/-/bbcheckout/challengepack

A video on the program is available at: http://www.teambeachbody.com/showcase/…/3124709772001/33616…

Lastly, if you want to know more about Shakeology, go to http://www.shakeology.com/en_US/?sn=jenniemann

There's no fee to be involved in this group, and no cash prizes will be awarded. It's more about motivation and support to help you in your quest for a healthier lifestyle!

So...once you decide if you are going to participate send me a message and we'll get rolling! Program dates are July 27-August 16 in order to give you time to familiarize yourself with the programs & decide what you want to do. After you confirm your participation, I'll give you a few things to do to prepare for the kickoff day!!

This is primarily a Facebook group, although if you aren't a Facebook user, I will also be posting each day's motivational tips on this blog.  Take a look!

Today's Tip: Are you ready for the next Core Living Fitness Challenge??

It's time for the 2nd Core Living Fitness Challenge!! 

What it is:
A 6-week challenge that will help get you ready for summer!!  Even though you will be competing against other participants for prize money, this challenge is centered around YOU and YOUR individual goals.  Here's how it works: Each participant will set one overall goal for the 6-week time frame, and submit it to me for approval.  I will then work with each participant to set weekly "mini-goals" to help achieve their main goal. Participants will receive weekly check-in emails with progress updates and the following week's mini-goals. Each participant will receive points for achieving their weekly goals.

What are the dates?
April 21 - May 31
Must confirm participation and submit 6-week goal to me by 10am Tuesday, April 21!! By the end of that day you will receive your first week's mini goals.  The sooner you confirm your participation the sooner you can see what your goals will be to get started!

Do I have to be a Core Living client to participate?
No!  This program is open to anyone.  It doesn't even matter where you live - anyone can sign up to participate. 

Is there a cost?
Yes, it is $35 per participant. Everyone will receive weekly emails that include tracking of your goals and a report of your progress. Even though you are working toward your own individual goals, you will be able to compare your progress to others in the contest each week.

How to sign-up:
Email or text me and let me know you are ready to sign up.  We will arrange for payment, confirm your overall goal and start setting your first week's mini-goals!

What is involved:
Each week you will receive an email reminder of your overall goal, as well as your weekly goals.  Participants will need to respond with their agreement to that week's goals, as well as a report on their progress that week.  Instructions on how to respond will be included in the email.

How do I get points?:
Each week participants will receive one point for...
- Every mini-goal achieved that week (everyone will have the same amount of mini goals)
- Every day that you drink 80 oz. of water (yes, I feel like this is very important!)
- Every workout of at least 30 minutes completed each week (you will need to provide details on the workout completed)

Don't want to do this alone?  Team up with one or two others for motivation and to keep each other accountable! Each person on a team will be asked to contribute an additional $5 and the winning team will split the pot.  Points will still be awarded individually, but you'll also have a chance to win more cash through your team. 

Questions?  Email me at jj_niemann@hotmail.com or call/text 316-371-9020. 

Today's Tip: Simple Nutrition Tips for This Week!

Sometimes we make things so difficult...but really, fitness & nutrition isn't hard!  There are some very simple things you can do that will make a big difference in your lifestyle.  It's easy to get caught up in all the tips, ideas, websites, blogs, magazine articles, etc. that bombard us every day about the latest and greatest fitness & nutrition fads.  And many of those things are great!  But if you are overwhelmed with the plethora of information out there, here are just a few things you can focus on this week.

THIS WEEK:
1) Eat foods that contain lots of WATER.

• Cucumbers
• Jicama
• Watermelon
• Grapefruit
• Cantaloupe
• Tomatoes
• Carrots
• Beets

2) Take Your Lunch

• YOU choose your meal and what goes in it.
• A well-spent extra 10 minutes (it would take you that long to order and wait for your lunch anyway)

3) Get rid of WHITE FOODS...except for Cauliflower!

• White potatoes, White rice, White bread, White flour...etc.
• Helps you get rid of starch & sugar in your diet
• Improves your daily nutrition level
• Replace them with foods containing more nutrient value

There are a lot of other nutrition tips you can add to these, but tackling just a few at a time gives you a good sense of accomplishment rather than trying to do too much, getting overwhelmed and bagging the whole idea of good nutrition. 

A Great Workout for Leaner Legs & Defined Arms...along with a Cardio Burst!

Leaner Legs/Cardio Burst/Arm Definers

All exercises 45 seconds; 15 second rest

Squat/Side Squat/Squat

Drop Squat Jumps (no weight – start with feet together and then drop into a low sumo squat – toes turned slightly out)

Around the World Lunge (lunge forward, side, back – 4 each side total)

No weights Deadlift

Pulse Lunges (step forward into a lunge with one leg, hold that position & pulse for 20 secs; switch sides)

Side Lunge with Rotation

Jump Rope

Burpees

Jump Wood Chops (hold weight above head, feet together; jump legs out wide, bringing weight in-between legs)

Screamer Lunges

2 Feet Lateral Hops in Place

Jumping Jacks with front kicks

Tricep Pushups (on knees or on wall) OR Tricep press (4 lb weights)

Band Bicep curls with one leg up

Single Leg Shoulder T’s – 3lb weights

Trap Push-Ups (left hand at 11 o’clock, right hand at 3 o’clock – do 5 push-ups; switch sides. Repeat until time is up)

Burpee to Shoulder Press (6lb weights)

 Alternating High/Low planks every 10 seconds

Today's Tip: Reevaluating your Resolutions!

Whether you call them goals or resolutions, you've had a little over a month to make changes, work on a new lifestyle or check a few things off your to-do list.  How are you doing?  I recently received an email from HungryGirl.com that had some great points in it about goals and resolutions so I thought I'd put a few of them in this tip.  I added a few things from my perspective and hope this will either get you back or keep you on track!

Step 1: Reevaluate Your Goal. Unreasonable resolutions can actually set us up for failure. They make it very easy to get discouraged and give up early on. For example, if you resolved to eat only all-natural foods in the New Year, but then you slipped at a dinner out with friends, you might be tempted to throw in the towel entirely. Instead, revise your resolution, and focus on eating fewer processed items and more natural food.

Step 2: Identify the Culprits. Getting back on track can be really overwhelming if you're not sure exactly where or why you went off track. Here are some common offenders, plus easy fixes...

* Too tired to cook a healthy meal at the end of the day, and find yourself turning to bad choices? Fill your fridge with make-ahead meals whipped up on the weekend, or if your weekends are too busy to prepare a whole meal, at least make time to brown up some ground beef or cook a few chicken breasts in the oven.  Just putting some meat in a marinade to cook later in the week is a good start! There are a lot of crock pot and quick, healthy recipes on my blog - just do a search and see what you can find!

 * Is snacking on the wrong stuff your biggest problem? Keep healthy snacks on hand when you're at work or running the kids around to their afternoon activities.  I'll post a list of healthy snacks this week!  Keep emergency snacks in the car or in your purse so you always have a smart choice handy - small Kashi granola bars are an easy one. Try not to bring your trigger foods into your home - you know what those are! And if family members insist on stocking treats that don't work with your resolution, stock your own swaps. So if you're tempted by their fatty potato chips, break out the Popchips!

* Not sure where you're going wrong? Little bites here and there could be adding up without your noticing. Effective immediately, write down everything you eat; calorie counts too. Once you get into a rhythm, it'll be like second nature. There are phone apps and food journals to help you, or you can do what I do: Just jot everything down on a piece of scrap paper, and keep it in your purse. Review your food log at the end of day, and you're likely to spot the sneaky culprits. I have a food log sheet you can print off and use - just email me and let me know if you want one!  I'll even review it for you if you'd like and give you some honest feedback.

Step 3: Put Yourself Back on Track. As in NOW. It's sooooo easy to say you'll start again tomorrow... or next Monday... or after Valentine's Day... Next thing you know, that 2015 resolution becomes your 2016 resolution. You don't need a New Year to have a new start -- you can get back on the eat-better bandwagon this very minute. And if you have a slip tomorrow, oh well! Just get right back into your smart-eating habits. And give yourself a break!  You don't have to follow every goal or resolution perfectly...do your best and forget the rest.  And remember: every day is a new day and every meal is a new meal!

Today's Tip: Keeping Avocadoes Green! And a Guacamole recipe you'll love...

Growing up I was never a fan of avocados.  I just didn't care for the taste or texture, not to mention that in Dalhart, Texas there weren't a plethora of this particular food at the local IGA! However, as I learned more about nutrition as an adult, I realized the HUGE benefit of avocados, and they now have become a staple in my diet.  

So you hear all the time how avocados contain one of the best flab-fighting fats, but because of it's dense nature, you really shouldn't eat an entire avocado in one sitting. Really, just 1/2 of this fruit (yes, it's technically a fruit) a day is ample. So then the question becomes, how do you keep that leftover avocado from turning brown?

Other than adding a little lemon juice and keeping the seed in the container where I store my leftover avocado, I really didn't know any great tips.  So I looked up some information from a trainer that I follow, and here's what I learned!

First I learned exactly why avocados turn brown.  Like apples or potatoes, they oxidize when exposed to air.  Good to know.  So basically once you cut into an avocado, you'll never be able to completely stop the oxidation process. However!  I learned that you can dramatically slow it with a few quick tips and tricks:

1. Cut the avocado with a ceramic or plastic knife.  Metal actually accelerates the oxidation process. (I've always used a metal knife so good tip #1.)

2. Try lemon or lime juice. Citric acid is a powerful antioxidant; rub a little juice around the exposed flesh and you'll significantly delay the browning effect. (I got that one right!)

3. No lemon or lime? Use oil. Oil is another great buffer to oxygen. Use in place of lemon or lime juice when you don't have any handy. (Another good tip - hadn't thought of that one.)

4. Store as air-tight as possible. Again, avocados turn brown due to oxidation and exposure to air, so storing in an air-tight container only makes sense. (I usually do that so another point for me.)

5. Water. Huh? That's right! This one works exceptionally well for guacamole. Place your leftover guac in a plastic container and press down to remove any air pockets. Add a half inch of water on top and seal with an air-tight lid. The water creates a barrier between the avocado and the air, keeping your guacamole fresh and 100% green for 24 hours or more!  When ready to eat some more, just drain the excess water and enjoy.  Works like a charm! (I'll have to try this one - hmmm...)

So there you go!  A few tips to help keep that avocado a nice green color, as opposed to the yucky brown that often greets me the next day when I open the container.  And if you are looking for a great guacamole recipe, try this one.  It's simple, easy to prepare and really, really good!

Guacamole

(from the Ultimate Southern Living Cookbook)

3 ripe avocados

1/2 cup chopped tomato

2 Tbl finely chopped onion

1 jalapeno pepper, chopped (I usually use about half the seeds)

1 T lemon or lime juice

1 tsp sea salt

freshly ground black pepper

Chopped cilantro (optional)

Cut each avocado in half, remove seed. Scoop out avocado pulp into a large bowl. Mash to desired consistency. Add chopped tomato and next 4 ingredients to bowl; stir until avocado mixture is blended. Top with black pepper and cilantro, if using. Chill for a couple of hours or serve right away.

Makes 2 1/2 cups.